I was thinking of incorporating ifront squat (vs back squat) in a westside type split. Which brings me to another question/notion which is as follows: since westside is designed to get your #s up could it be used in a fashion for sports? For example, rugby. I need to be able to push more weight/harder with my legs than the guy across from me in the scrummage and if westside gets my #s up then I could benefit from westside training for my sport. assuming this if front squats target quads more for me then training westside with frontsquats could benefit me greatly. opinions?
on the same note if flat bench hurts the shoulder too much is there issue taken with doing ME and DE on incline bench? opinions?
on another note, when it comes to DE day on squats would plyometric style squats give me better results than regular DE. opinions?
(to the purists: i apologize for butchering traditional westside)
For bench your always switching it up anyways.
DE squat days are important not only for PLing but for sports. This is the day that helps you learn how to push with everything youve got.
If you're training specifically fro rugby, read Joe Defranco's Westside for SKinny Bastards (part II as well). It's been getting a lot of positive reviews.
Ok, i will check it out but i still want to stick to a westside type split
Thats the link for the westide for skinny bastards. I've done a westside type routine before with very good results. I realize now though that less is more when it comes to working out.
Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.
THe Westside split can be adapted for anything. I think you're heading in the right direction. I would not do plyo squats on DE day, stick with box squats for speed. Adding in plyo work will probably be too much for your joints to take, especially if you are in-season.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220